Barbell Strength Program - Winter / Spring 2025
Unleash your strength, build muscle, and elevate your performance.
Instructions
Follow these steps to get started with your personalized Barbell Strength program:
- Download the file: Click the button above to download the individualized spreadsheet.
- Input your data: From your most recent heavy set, enter the weight lifted and reps performed to calculate your training max for the program.
- Auto-populated plan: The spreadsheet will automatically populate the weights based on your current performance level, giving you a tailored progression.
Program Details
The Barbell Strength program is built around a triphasic training model, designed to maximize strength and performance through structured phases:
- Triphasic Training: Each phase focuses on eccentric, isometric, and concentric muscle actions to develop explosive strength, control, and power.
- Wave Progression: The program uses a wave progression strategy to systematically increase intensity while allowing adequate recovery.
- Rotating Effort Days: Each week alternates between Max Effort, Dynamic Effort, and Repetition Effort days to target different strength qualities.
- Structured Phases: Each phase lasts 3 weeks, culminating in a testing week to assess progress and adjust your training max.
This program runs from Monday, February 3 to Saturday, April 26, 2025. This timeline ensures steady progression and peak performance testing at the end.